Week Five|Day Three – Nothing but CARDIO!

Today, I decided to share a cardio workout I created for myself. I don’t typically show my full blown cardio workouts, but I had someone assume that I don’t usually do more than 5 minutes worth of cardio on my lifting days, and while that is true to a certain extent, it doesn’t mean I don’t do cardio for longer than that. I kind of keep my cardio workouts a secret (besides the ones you see on this blog or social media) because I feel like they are different enough where I don’t want to give out all my secrets just yet – not to mention, there is a BIGGER purpose to everything I post and don’t post when it comes to fitness/health, so I don’t want to give everything away. This particular cardio routine is very basic & seemingly easy compared to other cardio days. I finished it, so that is what matters & my legs are sore. 



  • Jump rope: 30/30/30 seconds
  • Jumping jacks: 30/30/30 seconds

I did jump rope for 30 then jumping jacks for 30 back and forth without stopping for 3 sets. 

  • Jump rope: 45/45/45 seconds
  • Jumping jacks: 45/45/45 seconds 

Again, I did jump rope for 45 seconds then jumping jacks for 3 sets without a break

  • High knees: 30/30/30 seconds
  • mountain climbers: 30/30/30 seconds
  • high knees: 45/45/45 seconds
  • mountain climbers: 45/45/45 seconds 

no breaks between the high knees and mountain climbers for 3 sets


Sprints (10 times)

  1. 30 seconds
  2. 45 seconds 

I did 30 second sprints the 45 second sprints with NO break between, after the 45 seconds I would take a 1 minute break and start again for a total of 10 times I did this! The sprinters for 40 yard dash 🙂 

  • Jump rope: 1 minute
  • Jumping jacks: 1 minute
  • High knees: 1 minute
  • mountain climbers: 1 minute
  • Stationary upright bike: 3 minutes, level 20 resistance 

Fitness WonderWoman,



Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

3 thoughts on “Week Five|Day Three – Nothing but CARDIO!

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